Stand facing the bar, with legs wider than shoulder-width apart and toes pointing out in line with the knees:

• Inhale and bend the legs until the thighs are horizontal to the ground; grasp the bar with an overhand grip about shoulder-width apart. If you are lifting very heavy weights, use a reverse grip (grasping the bar with one overhand and one underhand grip) to keep the bar from rolling.

• Hold your breath and contract the core, slightly round the back, and extend the legs, bringing the torso vertical and pulling the shoulders back.

• Exhale at the end of the movement.

• Return the bar to the ground holding your breath and never round your back.

The difference between this and the classic deadlift is that this exercise works the quadriceps and adductor muscles Intensely. Because the pelvis is not as tilted, It works the back less.

Comment: When beginning the movement, slide the bar along the shins. High reps (10 maximum) with light weights strengthen the lumbar region and work the thighs and the gluteal muscles.

When using heavy weights, perform this exercise with great caution to prevent Injuries to the hip joints, adductor group of the thighs, and the lumbosacral junction. The sumo deadlift is one of the three power-lifting movements.

14 deadlifts

14 deadlifts

Stand facing the barbell, legs slightly apart with the abdominal muscles contracted and the back slightly arched. Bend the knees until the thighs are horizontal with the floor. This position will vary depending on the flexibility at the ankles and your physical structure. (The thighs will be horizontal for someone with short femurs and arms. The thighs will be above than horizontal for someone with long femurs and arms.) Grasp the barbell with extended arms in an overhand grip a little wider than shoulder-width apart (reversing the grip of one hand—one overhand and one underhand— keeps the bar from rolling, which allows you to use much heavier weights):

• Inhale, hold the breath, and contract the abdominal muscles and low back and raise the bar by straightening the legs and allowing the bar to slide up the shins. When the bar reaches the knees, straighten the torso while straightening the legs.

Throughout the exercise, never straighten your back.

This exercise works nearly every muscle in the body and is effective for developing the lumbosacral and trapezius muscles. It also works the quadriceps intensely.

The deadlift, along with the bench press and the squat, make up the exercises in power-lifting competitions.

Reasonable care has been taken to ensure that the information presented in this book is accurate. However, the reader should understand that the information provided does not constitute legal, medical or professional advice of any kind.